Strength E3MOM 152 Deadlifts1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning AMRAP 918 Toes to Bar (Fx: 12)9 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength E2MOM 10Push Press1 – 4: 3@75 – 80%5: AMRAP @75 – 80% Conditioning 5 Rounds16 Jumping Air Squats8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)16 Box Jumps (20/24)4 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Don’t forget about the Toes-to-Bar/Double Unders Skills Clinic tonight at 6:45 PM! “Man Test” AMRAP 10Clean and Jerks (Bodyweight/85% Bodyweight) Post-WOD Skill/Strength Rx+:E3MOM 155 Strict Toes to Bar + 5 Strict Chest to Bar Pull Ups1 Turkish Get Up Each Side Rx:3 – 5 Strict Toes to Bar + 3 – 5 Strict Pull Ups1...Read More

Want to get better at Toes-to-Bar or Double Unders? Sign up for the Skills Clinic tomorrow night at 6:45 PM on ZenPlanner! Strength E3MOM 152 Back Squats1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning EMOM 151: 80 Double Unders (Fx: 60)2: 20/15 Calorie Bike (Fx: 15/10)...Read More

Want to learn more about nutrition? We have our monthly Nutrition Seminar with Ann Burbaker tonight at 7:30! This week’s topic is on Protein. Weekly OverviewEvents/ClassesMondaySquat CleanNutrition Seminar with Ann Burbaker at 7:30 PM!Free 7-Fit Class at 6:30 PM! Click here to register now. TuesdayBack SquatWednesday“Man Test”Toes-to-Bar/Double Unders Skills Clinic at 6:45 PM! Reserve your...Read More

There will be no class today as the CrossFit Route 7 Coaches are Competing at the Mid-Atlantic Crossfit Challenge! There will be Open Gym from 10 – 11:30 AM. Strength E2MOM 125 Tempo Romanian Deadlifts (3×01) (↑) Conditioning AMRAP 1212 Box Jump Overs (24/20) (Rx+: Clear the Box)1 – 2 – 3 – 4 –...Read More

Strength E3MOM 155 Tempo Hanging Knee Raises (30×3) (Weighted with wall ball if possible)1:00 Reverse Plank Conditioning 3 Rounds14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)7 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

Join us Monday, November 15, at 7:30PM for our Nutrition Seminar at CFR7: “Protein! The World of Macros, Part I” Come learn about the function/importance of protein, types of protein, and application in your work outs. *NO 7:30 PM WOD* Strength E2MOM 10Push Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning With...Read More

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor...Read More

Strength E3MOM 18Squat Clean + 2 Front Squats (ME) Conditioning 60 Toes to Bar (Fx: 40) (Rx+: 80) But…Every time you break:500m Run Time Cap 12:00Read More